23. Januar 2023
Jan.
23
CrossFit – Mon, Jan 23
Warm-Up
Warm-Up
3:00 Machine start easy and increase pace every 1:00
5 Toe Touch + Reach overhead
5/side Groiner Twist
5 Sumo Inchworms
5 Toe Touch + Reach overhead
5/side Groiner Twist
5 Sumo Inchworms
6 reps of the following movements:
-Clean Grip RDL’s
-Clean Grip Deadlifts
-Hang Clean Shrugs
-Hang Muscle Cleans
-Front Rack Elbow Pumps
-Hang Power Cleans
-Push Press
-Push Jerks
-Power Clean + Push Jerk
Strength / Skill
1 Power-Clean + 2 Push-Jerks (Weight)
1 Power Clean + 2 Push Jerk every 90 sec x 8 sets
*Start @ 50% of 1rm PC + J
* Building on feel
*Start @ 50% of 1rm PC + J
* Building on feel
WoD
WOD (AMRAP – Rounds and Reps)
"BB Cycle & Lunge"
3 Rounds for time:
10 PC/J – 52,5/35
8 Front Rack Reverse Lunges – alternating
6 PC
4 S20 (*SP, PP, PJ options)
2 Overhead Reverse Lunges – alternating
*10 min cap
3 Rounds for time:
10 PC/J – 52,5/35
8 Front Rack Reverse Lunges – alternating
6 PC
4 S20 (*SP, PP, PJ options)
2 Overhead Reverse Lunges – alternating
*10 min cap
Cooldown
Cooldown
Cooldown:
10/side Wrist rocks
:30 Wrist Extension Stretch
1:00/side Pigeon Stretch
10/side Wrist rocks
:30 Wrist Extension Stretch
1:00/side Pigeon Stretch
